Either do the 2 WODs below or the first WOD at 5 rounds.
3 Rounds
16 KBS, 55#
16 Box Jumps, 24"
16 C2B
400m run
rest 3 minutes.
3 Rounds
16 ground to overhead, 45# plate
16 burpees
16 TTB
200m med-ball incline climb, 20#, set incline to max
Thursday, January 15, 2015
Monday, January 12, 2015
Monday Jan 12, 2015
Idea for today?
6 min AMRAP
6 Hang Snatch or Clean
6 Weighted Dips
6 BB rows
60 DUs
rest 6 minutes and repeat. :)
6 min AMRAP
6 Hang Snatch or Clean
6 Weighted Dips
6 BB rows
60 DUs
rest 6 minutes and repeat. :)
Friday, January 9, 2015
Friday January 9, 2015
Seven Deadly Sins - modified
For Time:
10 Pull Ups
20 Burpees
30 Deadlifts (145/160)
100 Double Unders
30 Box Jumps (24 inch box)
20 T2B
10 Cleans (find weight)
Grip Strength Buy Out:
1 Round of Frenchies
1 Lap of Farmers Carry: 85lbs
For Time:
10 Pull Ups
20 Burpees
30 Deadlifts (145/160)
100 Double Unders
30 Box Jumps (24 inch box)
20 T2B
10 Cleans (find weight)
Grip Strength Buy Out:
1 Round of Frenchies
1 Lap of Farmers Carry: 85lbs
Monday, December 22, 2014
Monday December 22, 2014
1 Muscle Up
2 Hundred Meters
3 Push Ups
4 Thrusters 95#
5 Power Cleans 95#
6 Kettlebell Swings (55#/35#)
7 Pull-ups
8 Toes to Bar
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Dips
2 Hundred Meters
3 Push Ups
4 Thrusters 95#
5 Power Cleans 95#
6 Kettlebell Swings (55#/35#)
7 Pull-ups
8 Toes to Bar
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Dips
Friday, December 19, 2014
Fri Dec 19, 2014
“Check Your Grip”
Run 800 meters
10 Deadlifts (210 lbs)
15 KB Swings (35-55lbs)
20 Step ups on 20" box while holding 20 lb medicine ball
90 degree hold on the rock rings
(level 1) hold for 15 seconds ***
20 Step ups on 20" box while holding 20 lb medicine ball
90 degree hold on the rock rings
(level 2) hold for 10 seconds ***
20 Step ups on 20" box while holding 20 lb medicine ball
90 degree hold on the rock rings
(level 3) hold for 10 seconds ***
20 Step ups on 20" box while holding 20 lb medicine ball
90 degree hold on the rock rings
(level 4) hold for 5 seconds ***
45 lb plate carry (hold plate in
bent position from the squat rack to the water fountain) **
25 Pull Downs from the floor (90-100lbs)
45 lb plate carry (hold plate in
bent position from the squat rack to the water fountain) **
30 Sit ups
2 Laps Farmers Carry (85 lbs)
Run 400 meters
Buy Out- 50 double Unders
** 30 double under
penalty if plate is dropped.
*** 15 burpee penalty if
you come off the rings before allotted time.
Wednesday, December 17, 2014
Tuesday, December 16, 2014
Tuesday December 16, 2014
Warm Up
Stretch
Run 400m (treadmill)
2 rounds of
6 dumbbell thrusters
6 lunge dumbbell single arm press up (right leg, right arm)
6 lunge dumbbell single arm press up (left leg, right arm)
6 lunge dumbbell single arm press up (right leg, left arm)
6 lunge dumbbell single arm press up (left leg, left arm)
6 strict pull ups
WOD
Buy in: 50 situps
3 clean (115#)
3 pull ups
3 dips
30 double unders
6 clean (115#)
6
6 dips
60 double unders
9 clean (115#)
9
9 dips
90 double unders
6 clean (115#)
6
6 dips
60 double unders
3 clean (115#)
3
3 dips
30 double unders
Buy Out: 50 situps
Friday, December 12, 2014
Fri Dec 12, 2014
More Spartan prep...
1. Deadlift
Warmup, 70%x3, 80%x3, 90%x3+, 90%x3
2. "The Grind #3"
400m run
3 rounds of
Odd Object carry complex, 25' **
200m med-ball incline climb, 20#, set incline to max
Frenchies ***
50 double unders
20 burpees
400m run
** pick up 2x45# stacked plates and stomach carry, pick up 85# dumbbell to shoulder and carry back.
*** Frenchies: 5 sec chin over bar, 5 sec 90 degree lock off-pull up, 5 sec 120 degree lock off, pull up. Note, 10 burpee penalty for comming off bar, on the spot.
1. Deadlift
Warmup, 70%x3, 80%x3, 90%x3+, 90%x3
2. "The Grind #3"
400m run
3 rounds of
Odd Object carry complex, 25' **
200m med-ball incline climb, 20#, set incline to max
Frenchies ***
50 double unders
20 burpees
400m run
** pick up 2x45# stacked plates and stomach carry, pick up 85# dumbbell to shoulder and carry back.
*** Frenchies: 5 sec chin over bar, 5 sec 90 degree lock off-pull up, 5 sec 120 degree lock off, pull up. Note, 10 burpee penalty for comming off bar, on the spot.
Tuesday, December 9, 2014
Tues Dec 9, 2014
1. Front Squat
warmup, 70%x3, 80%x3, 90%x3+, 90%x3
2. Clean
A. Clean, work to a 3RM
B. EMOMx6: 3 Hang Power Clean @ 75% 3rm Clean
3. Metcon
put together a WOD that includes pulling from above and pulling horizontally
warmup, 70%x3, 80%x3, 90%x3+, 90%x3
2. Clean
A. Clean, work to a 3RM
B. EMOMx6: 3 Hang Power Clean @ 75% 3rm Clean
3. Metcon
put together a WOD that includes pulling from above and pulling horizontally
Monday, December 8, 2014
Monday Dec 8, 2014
Continue with the Wendler protocol. This week is 70%x3, 80%x3, 90%x3+ on the strength portion of the workout.
1. Bench Press
2. 16 Rep Max Bench Press
3. Short WOD
Come up with something on the fly that involves more pressing and leg work.
Thursday, December 4, 2014
Friday Dec 5, 2014
1. Deadlift
Warmup, 65%x5, 75%x5, 85%x5+, 85%x5
2. "The Grind #2"
1600m run
10 Deadlifts 1.5x BW
200m med-ball incline climb, 20#, set incline to max
chin over bar, accumulate 1:30 hanging on bar**
200m med-ball incline climb, 20#, set incline to max
farmers carry 85# each hand, 5 laps interior gym
1200m run
**Note: 15 burpee penalty every time you come off the bar - on the spot.
Cash Out: stair climb, 8 floors
Warmup, 65%x5, 75%x5, 85%x5+, 85%x5
2. "The Grind #2"
1600m run
10 Deadlifts 1.5x BW
200m med-ball incline climb, 20#, set incline to max
chin over bar, accumulate 1:30 hanging on bar**
200m med-ball incline climb, 20#, set incline to max
farmers carry 85# each hand, 5 laps interior gym
1200m run
**Note: 15 burpee penalty every time you come off the bar - on the spot.
Cash Out: stair climb, 8 floors
Wednesday, December 3, 2014
Friday, November 14, 2014
Friday Nov 14, 2014
More Spartan prep for today... HOAH!!!!
"The Grind"
800m run
10 Deadlifts 1.5x bodyweight
chin over bar, accumulate 1:30 min hanging on bar
400m med-ball incline climb, 20#, set incline to max
50 Burpees
farmers carry 85# each hand, 4 laps around gym warmup area **
800m run
**Note: 5 burpee penalty every time you drop the load - on the spot.
---
Here are the links to the races we are targeting.... go pre-register!!!
"The Grind"
800m run
10 Deadlifts 1.5x bodyweight
chin over bar, accumulate 1:30 min hanging on bar
400m med-ball incline climb, 20#, set incline to max
50 Burpees
farmers carry 85# each hand, 4 laps around gym warmup area **
800m run
**Note: 5 burpee penalty every time you drop the load - on the spot.
---
Here are the links to the races we are targeting.... go pre-register!!!
AL Sprint
TN Super
http://www.spartan.com/events/pre-registration/?event_id=249/tennessee-superTuesday, November 11, 2014
Tuesday November 11, 2014 (Alternate)
Warm Up
Stretch
30 double unders
2 rounds of
10 decline push up (feet on box)
10 squats
5 strict pull up
WOD
Buy in: 20 box jumps
5 rounds of
10 Bench Press (155#)
10 Back Squat (155#)
30 Double Unders
Buy out: 20 dips
Tuesday Nov 11, 2014
3 Rounds
800m run
45# plate ground to overhead, 15 reps
stair run, 8 floors
pullups, 10 reps
800m run
45# plate ground to overhead, 15 reps
stair run, 8 floors
pullups, 10 reps
Monday, November 10, 2014
Monday Nov 10, 2014
1. Squat Clean
Work to a 3RM
2. 5 min. EMOM
5 UB Hang Clean @ 70% 3rm Clean
3. Front Squat
Warmup, 65%x5, 75%x5, 85%x5+
Work to a 3RM
2. 5 min. EMOM
5 UB Hang Clean @ 70% 3rm Clean
3. Front Squat
Warmup, 65%x5, 75%x5, 85%x5+
Friday, November 7, 2014
Friday Nov 7, 2014
1. Deadlift
Work to a heavy 5
2. 3 RFT
5 Close grip bench, BW
5 Squat Cleans, BW
35 Double unders
rest 3 mins
3. 3 RFT
5 Deadlift 1.5x BW
30' Goblet Walking lunges, 55# KB or DB
3 Wall walks + push-up
Work to a heavy 5
2. 3 RFT
5 Close grip bench, BW
5 Squat Cleans, BW
35 Double unders
rest 3 mins
3. 3 RFT
5 Deadlift 1.5x BW
30' Goblet Walking lunges, 55# KB or DB
3 Wall walks + push-up
Wednesday, November 5, 2014
Wed Nov 5, 2014
3 Rounds
800m run
45# plate ground to overhead, 15 reps
400m run
chin over bar, accumulate 1 min hanging on bar
stair suicides, 3 floor climb (** see below)
50 burpees
400m med-ball incline climb, 20#, set incline to max
30' crab walk
**Note: Stair Suicides. Start on ground floor run up to 1st floor and back down, run to 2nd floor and back down, etc.... to 5th floor and back down.
800m run
45# plate ground to overhead, 15 reps
400m run
chin over bar, accumulate 1 min hanging on bar
stair suicides, 3 floor climb (** see below)
50 burpees
400m med-ball incline climb, 20#, set incline to max
30' crab walk
**Note: Stair Suicides. Start on ground floor run up to 1st floor and back down, run to 2nd floor and back down, etc.... to 5th floor and back down.
Monday, November 3, 2014
Monday Nov 3, 2014
1. 5 rounds for max reps and time
Bench Press, BW
Front Squat, BW
35 double unders
2. 15 min AMRAP
200m run
15 Barbell Rows, 135
15 Dips
Bench Press, BW
Front Squat, BW
35 double unders
2. 15 min AMRAP
200m run
15 Barbell Rows, 135
15 Dips
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